Calvin College Summer Workouts

Tuesday, June 21, 2016

Legs, Walls, Skills

Warmup

300 loosen

12 X 50 alt. K/S, S/K

Main Set

3 X 100 Kick @ fastest sendoff

Take a quick :30

4 X 25 @ 45 15M + breakouts

6 X 25 Resistance Kick @ 60 Rest

*:10 blast w/ vert. board

4 X 25 @ 45 15M + breakouts

5:00 vert. Kick

*:06 blast on the tops, 3 shooters on the bottoms

4 X 25 @ 45 15M + breakouts

3 X 100 Kick @ fastest sendoff

Notes: Nothing lasts too long, a little bit of everything, some sendoff's, some resistence kicking, vertical kicking, and 3 rounds to work on your walls. There is a lot to the walls, set the feet, take off position, take correct streamline path, and finish with the right way to break out.

Monday, June 20, 2016

Aerobic Endurance

Warmup

300 loosen

8 X 75 Odd - reduce stroke count by 25

Even - descend 1-4

Main Set

3 X 100 @ 1:40

6 X 25 @ 30 Kick

3 X 100 @ 1:30

3 X 50 Stroke @ 50

3 X 100 @ 1:25

4 X 25 @ 30 Kick

3 X 100 @ 1:20

2 X 50 Stroke @ 50

3 X 100 @ 1:15

2 X 25 Kick @ 30

3 X 100 @ 1:10

1 X 50 Stroke

Notes: nice pattern this morning, the sendoff's for the 100's continue to give you less ress, keep the kicks and strokes consistent and strong.

Friday, June 17, 2016

Warmup

300 loosen

3 X 100 mixed strokes/IM

4 X 75 K/S

Main Set

3 Fast Swims @ 5:00

Choose any distance from 50-500, be fast!

Thursday, June 16, 2016

Camp Workout

Sorry for missing yesterday, camp got the best of me and I got out of my routine.

Warmup

300 loosen

4 X 75 k/s

6 X 50 descend by 3's

Main Set

2 X [3 X 25 @ 20] @ 2:00

100 EZ @ 3:00

2 X [1 X 25 @ 30 + 1 X 50] @ 2:00

100 EZ @ 3:00

2 X [1 X 50 @ 45 + 1 X 25] @ 2:00

100 EZ @ 3:00

2 X 75 @ 2:00

Notes: all swims except 100EZ are swum with best effort and ability.

Tuesday, June 14, 2016

Fast/EZ

Warmup

300 loosen

3 X 100 K/S

12 X 25 descend by 3's

Main Set

Round 1 - Kick

3 X's:

1 X 25 @ 30

1 X 50 @ 45

1 X 25 @ 45

Recover after all 3 rounds: 6 X 50 @ 50 2 EZ, 2 push first 25, 2 drill/swim

Round 2 - FR

3 X's:

1 X 25 @ 30

1 X 50 @ 45

1 X 25 @ 45

Recover after all 3 rounds: 6 X 50 @ 50 2 EZ, 2 push first 25, 2 drill/swim

Round 3 - choice of stroke

3 X's:

1 X 25 @ 30

1 X 50 @ 45

1 X 25 @ 45

Recover after all 3 rounds: 6 X 50 @ 50 2 EZ, 2 push first 25, 2 drill/swim

Notes: In the big picture, you are going to accumulate 900 yards of very meaningful swimming, high intensity and with some space between rounds to recover to keep the quality very high

Monday, June 13, 2016

Aerobic Endurance

Warmup

300 loosen

12 X 25 mixed strokes

3 X 100 descend 1-3

Main Set

3 rounds of:

1 X 125 @ 1:30

1 X 100 @ 1:15

1 X 75 @ 60

1 X 50 @ 45

2 X 25 @ 30

8 X 25 Kick @ 30

*do last 25 @ 60

Notes: the sendoff's start off a little more challenging, stick with it, and stay consistent and steady as the length of repetitions come down.

Friday, June 10, 2016

Fast Friday

Warmup for a great finish to the week:

300 loosen

4 X 75 K/D/S IMO

6 X 50 @ 40/45 strong and smooth

8 X 25 variable sprints

Main Set

9 X 50 Kick @ 45

7 X 50 Kick @ 50

5 X 50 Kick @ 55

3 X 50 Kick @ 60

9 X 25 Swim @ 20

7 X 25 Swim @ 25

5 X 25 Swim @ 30

3 X 25 Swim @ 40

Notes: Best Effort throughout entire set, as rest becomes more in your favor, I would think the speed will get faster or allow you to not get slower. Continue to have the propulsion being dominated from your lets through the swims.